THE ESSENTIAL GUIDE TO YOUR ZEN RETREAT: NOURISHMENT, ATTIRE, AND CULTIVATING THE RIGHT STATE OF MIND

First of All: Understand One Thing Correctly About Meditation Retreats

Beginners in meditation often worry that they are doing it "wrong". However, as Zen master Shunryu Suzuki pointed out: "When you are in this sitting posture, you have the right state of mind, so there is no need to try to attain some special state."

This is the most important thing to understand before reading on: A meditation retreat is not an exam, there is no right or wrong, there is no one better than anyone else. The only thing you need to do is be present truly present with yourself.

Contemplative meditation is a very subtle psychological activity, and the practitioner's state of mind is the main factor determining success. Preparatory rituals are not magic spells with mysterious powers they are simply methods to purify the mind, requiring active participation from us to yield results.

Understanding this, all the preparations below will make much more sense.

Part 1: What to Eat Before and During a Meditation Retreat?

Before the Retreat: Start "Purifying" 3 - 5 Days in Advance

Body and mind are more deeply connected than we think. What you put into your body directly affects the state of your mind and this is especially apparent when you sit still in meditation.

You should start reducing or completely eliminating: Alcohol and alcoholic beverages they cloud the mind, reducing the ability to focus and be mindful even the next day. Red meat and heavy foods consume a lot of energy for digestion, making the body heavy and sleepy when meditating. High doses of coffee cause restlessness, rapid heartbeat, and difficulty sitting still; you should gradually reduce it if you are drinking a lot to avoid withdrawal headaches. Refined sugar and processed foods cause blood sugar fluctuations, making the mind easily agitated.

You should eat more: Green vegetables, fruits, whole grains, beans, and nuts light foods that are easy to digest and provide sustainable energy. This is also the foundation of pure Vietnamese vegetarian cuisine what meditation centers and Zen villages have practiced for hundreds of years is not by chance.

Right Before the Meditation Session: Do Not Be Too Hungry or Too Full

The appropriate time to meditate is when your stomach is neither too hungry nor too full. When too full, the body's energy is focused on digestion, making the mind passive and hard to focus. You should wait at least 2–3 hours after a main meal before meditating.

You should have a light snack before meditating but avoid overeating, which causes pressure during meditation.

If the meditation retreat starts early in the morning: eat a little banana, apple, or a few almonds enough to keep the stomach from growling, but not enough to make the body work hard.

During the Retreat: Mindful Eating

Most meditation retreats prepare simple menus. If you have special dietary requirements due to health reasons, inform the organizing committee in advance. Do not fast during the retreat.

More important than what you eat is how you eat. Mindful eating not eating distractedly and absentmindedly is part of meditation practice, not limited to the meditation hall. Both understanding the benefits of food and adapting to the meditation retreat must be practiced, and this helps avoid a lot of afflictions.

Meditation instructors guide: before eating, stop and look at the food, be grateful for the conditions that created this meal. Eat slowly. Chew thoroughly. Put the chopsticks down between bites. Do not talk or look at your phone.

A mindful meal sometimes teaches you more than an hour of sitting meditation in the Zen hall.

Part 2: What to Wear When Joining a Meditation Retreat?

Core Principles: Comfortable - Modest - Simple

Clothing should be simple and comfortable. You should not wear tight, revealing, or flashy clothes (like shorts, short skirts, tight pants or tights, very short tops, or sleeveless shirts) to avoid distracting others.

You should wear meditation attire that is comfortable yet modest, warm enough in the early morning and light and cool at noon. Do not wear short skirts, short pants, tight-fitting clothes, or sleeveless shirts.

The reason is not only etiquette but also very practical: when sitting in meditation continuously for 30 - 60 minutes, tight or uncomfortable clothes will create constant physical irritation, making it hard for the mind to settle. This is what you do not want when trying to observe your breath.

Specific Clothing Suggestions

Ideally: Meditation pants or loose linen pants, collared long-sleeve shirts or t-shirts, natural cotton or linen materials. Neutral colors: white, beige, gray, light navy blue simple but not distracting.

You should bring: A light jacket or scarf meditation halls are often cool, especially early morning and evening. For retreats at mountain centers like Ngoa Van, the temperature on the mountain is 5 - 8 degrees lower than at the foot, so an extra warm layer is needed. Socks feet often get cold when sitting still for a long time. Sandals or flat shoes that are easy to take off meditation halls require leaving footwear outside.

You should not bring: Jewelry that makes noise or requires a lot of attention. Strong perfumes scents can affect those around you during meditation. Smartwatches that emit notifications eliminate anything that can pull you out of the present moment.

Attire at Ngoa Van Zen Village

When going on a pilgrimage to Ngoa Van Hermitage and the pagoda areas in the Zen Village, additional notes are needed:

Wearing polite and modest attire when entering hermitages and pagodas is mandatory not only by regulation but also as a sign of respect for the hundreds-of-years-old spiritual space. Flat shoes if you want to hike up Khoi Nguyen Slope or Ban Co Peak. Bring a light jacket because it is significantly cooler on the mountain than at the foot, especially early in the morning and late afternoon.

Part 3: Luggage to Bring

Essential List

Prepare personal hygiene items: shampoo, bath soap, toothpaste, toilet paper. Bring a hat and sandals for walking outside from the residential area to the meditation hall. Bring original ID card for temporary residence registration if needed.

Besides the above, bring: a notebook and pen not for surfing the net but for recording what comes to mind after each meditation session. This is a valuable practice. Personal medication if you are taking any. A water bottle keeping the body hydrated helps keep the mind alert. A meditation pillow or cushion if you know it's hard for you to sit still for long, having your own small meditation pillow will be very helpful.

What to Leave at Home

Electronic devices: phones and tablets are usually collected and kept by the organizing committee. This helps you disconnect virtually to truly connect internally.

If your meditation retreat does not collect phones, voluntarily turn off notifications completely. Books and magazines free time during a meditation retreat is not for consuming more content, but for doing nothing, which sounds like a waste but this is where real meditation happens. Savory food, alcohol, stimulants absolutely do not bring savory food, cigarettes, alcohol, or addictive substances into a place of purity.

Part 4: Mindset  The Most Important Part That Few Prepare For

The Most Common Mistake: Bringing Expectations

This is what most beginners fall for and also what causes the most disappointment after a meditation retreat.

Common expectations that sound reasonable: "I will feel peaceful from the first day," "I will no longer worry," "I will achieve some state of enlightenment."

Do not be disappointed if you do not immediately find a feeling of peace and happiness when you first sit in meditation. Over time, you will realize that just sitting down is all it takes to enter a meditative state. You don't need to force yourself to change meditation will do that automatically.

Meditation cannot bring immediate results, especially for beginners who haven't developed stable skills. However, gradually you will master the knowledge, techniques, and train yourself to have a calm and patient mind. Slow and steady surely you will soon feel the benefits that meditation brings.

The Right Mindset: "Beginner's Mind" Like the First Time

In Zen Buddhism, there is the concept of Shoshin "Beginner's mind": approaching everything as if for the first time, without prejudice, without expectations, without comparing it to the previous time.

This is the most ideal mindset when entering a meditation retreat whether you are a complete beginner or have been meditating for many years. Every meditation session is a first time. Every breath is a first time.

Pay attention to your mental state without comparing it to a previous experience or pre-set expectations. Ask yourself simple questions: How does your mind feel right now? What do you notice about your breath? Both stillness and restlessness are equally valuable and completely normal.

5 - 7 Days Before the Retreat: Start "Slowing Down" Life

This is something most meditation guides don't mention, but it is actually one of the most important preparations.

If you are living at a highly busy pace and suddenly enter a silent meditation retreat, the extreme contrast can cause discomfort instead of peace. A brain accustomed to stimuli will "complain" when suddenly deprived of everything.

Try these things 5 - 7 days before the retreat: Reduce screen time especially social media and short videos. Spend at least 10 - 15 minutes each day sitting still doing nothing. Walk slowly, paying attention to every footstep. Go to bed 30 minutes earlier than usual.

Before entering the meditation retreat, answer these questions and write them down: What inspires you to join this meditation retreat? What challenges are you facing in life? What do you hope to achieve, and are you willing to let go of that expectation?

Writing it down is not to get the right answer, but to understand yourself better before stepping in.

One Last Thing: Allow Yourself Not to Know

Contemplative meditation does not require you to know anything in advance. The only requirement is active participation not intellect, not experience, but true presence in every moment.

You don't know what you will feel. You don't know what will appear in your mind. And that is a good thing because only by not knowing are you truly open to discovering.

Summary Table: Pre-Retreat Preparation Guide

Joining a Meditation Retreat at Ngoa Van Zen Village

If you are looking for a place to experience your first meditation retreat or to return after a long time away from practice Ngoa Van Zen Village in Dong Trieu, Quang Ninh is a particularly worthy place.

This is not just a modern meditation center. This is a place where the spirit of the Truc Lam Zen Sect the engaged Zen lineage founded by Buddhist Emperor Tran Nhan Tong over 700 years ago is still alive and breathing in every space: the Truc Lam Zen Hall with the "Supreme Wisdom and Freedom" lacquer painting, the afternoon tea meditation ritual, pure Vietnamese vegetarian cuisine, and the pristine natural space of the pine forest and streams of Bao Dai mountain.

When the mindset is right, the luggage is compact, and the food is light the final thing you need is to choose the right place to start. Less than 2 hours from Hanoi.